CrossFit 540 is a gym that specializes in freakish results. And you dont need to train all day to do it. We'll just take about 30 minutes of your time and deliver the most exceptional results you have ever thought possible. For more info, check out our main site at

Tuesday, September 20, 2011



CrossFit 540:5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30
540 South:5.15,6.15,12,4.30,5.30,6.30

Warm up
Shoulder press
12 reps at 70%+

Run 800M
50 Nasties
50 Push Press
Run 400M
50 Push Press
50 Nasties
Run 800M

learn to climb the rope
and 50 DU

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